Feel free to download the following meditations for your personal use. They are intended to guide you through the first phase of mindful self-compassion training. The meditations are primarily instructional in nature and briefer than most meditation sessions. Please use the downloads until you understand the practices and can practice on your own.
MSC Core Meditations
Affectionate Breathing: Audio | Written instructions (PDF)
Loving-Kindness for Ourselves: Audio | Written Instructions (PDF)
Giving and Receiving Compassion: Audio | Written Instructions (PDF)
Other MSC Meditations
Loving-Kindness for a Loved One: Written Instructions
Compassionate Body Scan: Written Instructions
Compassionate Friend: Audio | Written Instructions
Compassion for Self and Others: Audio | Written Instructions
Informal MSC Practices
Self-Compassion Break: Audio | Written Instructions
Self-Compassion in Daily Life: Written Instructions
Finding Loving-Kindness Phrases: Audio | Written Instructions
Compassionate Letter to Myself: Written Instructions
Compassionate Walking: Audio
Soften Soothe Allow: Audio
Mindfulness of Emotions in the Body: Audio
Labeling Emotions: Audio
Loving Kindness for Beginners: Audio